Why not add superfoods to our breakfast? Whether it is a quick healthy smoothie, a super muffin or a grab and go breakfast bar, the addition of superfoods gives us more energy for the day! This super breakfast gets us going!! Especially on Mondays!
Start healthy Monday mornings!! No excuses!
Chia Kale Egg White Super Muffins
Ingredients:
2 tbsp. egg whites per muffin
(3 egg whites for 6)
1/2 cup chopped kale
Don’t have kale? Use broccoli, spinach, green pepper or any other veggies you have!
2 tbsp. chia seeds
1/4 cup shredded mozzarella/cheddar cheese
Directions:
Preheat oven 350*
Spray muffin tins with Pam.
My kids love to help! Let them add the veggies, cheese and chia seeds! Are your kids not big on veggies? When kids get involved they will eat their masterpieces!!
Add kale, cheese and chia seeds to each.
Pour egg whites over top!
Pour 2 tbsp. of egg whites on top of each tin.
Bake 20 mins or until egg is cooked.
20 mins was perfect for my 6 tins! Watch as soon as the egg muffin forms and the edges turn golden!
Of course we sprinkle ours with freshly grated Parmesan cheese! Enjoy!
Make a whole pan and refrigerate for quick, healthy grab and go breakfasts for the week! Slice a super egg white muffin in half and enjoy between wheat toast! Add hot sauce for a little kick!
Want more superfood breakfast recipes? www.parmesanprincess.com
Blog Posts:
No Bake Health Bars
Chia Blueberry Muffins
Ch Ch Ch Chia!!!
Happy Saturday! Spring cleaning today anyone? Start your day including superfood chia in your breakfast and have more energy to accomplish your Saturday To Do list!
Chia Blueberry Muffins!
One step closer in our quest for health and youth…Try chia!
Chia is tasteless! Add to any baked goods!
Superfood Chia Blueberry Muffins
Makes 24ish
Ingredients:
1/2 cup unsalted butter, softened
1/2 cup sugar
2 eggs
1/2 cup vanilla Greek yogurt
1-1/4 cup flour
2 tbsp chia seeds
1 tsp. baking powder
1 tsp. vanilla
1 cup blueberries
Add fresh rinsed blueberries!! Not a blueberry fan? Add chopped strawberries, raspberries, oranges…anything you like!
Directions:
Preheat oven to 350!
Spray muffin pan with nonstick spray
Cream butter and sugar with mixer.
Add the eggs one at a time beating well.
In a mixing bowl, fold together flour, chia seeds and baking powder.
In another bowl add yogurt, vanilla.
Add each to creamed butter sugar mixture.
Fold in blueberries.
Fill muffin tins 2/3 full with batter.
Muffins are an easy way to pack high nutrition into a portion controlled size! I use a muffin pan for twice baked mashed potatoes, even servings of meatloaf when I entertain!
Bake. 20-25 mins until muffins are lightly browned.
Let cool. Enjoy!
This Native American seed can be sprinkled on anything! Or make it into a gel and add to soup, salad dressing, smoothies or protein shakes!
Chia seeds are a weight loss dream! One ounce of chia seeds contains 11g of dietary fiber! High in phosphorus, protein and omega 3 fatty oils, they help you feel full!
Need more stamina and energy? When eaten, chia seeds slow the conversion of carbohydrates to sugar giving us more strength and endurance!
Chia can be added to anything! It is a healthy lifestyle choice and I started today by incorporating chia into our breakfast routine!
I sprinkled 3 tbsp chia seed on Greek yogurt with some fresh raspberries!!
Even though the seeds are tasteless…if you don’t want a gritty feel, make a gel and add it to any liquid!
Chia Gel:
Add 1/3 cup of chia seeds to 2 cups of water in an an airtight container. Shake vigorously for 90 seconds. Store in refrigerator for up to 2 weeks!
In a PreventDisease.com article “Are Chia Seeds the Perfect Superfood?” Some benefits of chia are:
Lose weight without starving
Balance blood sugar
Add Omega-3 oil to your diet
Nutrition
Feel more energized
Bake with less fat
Add age-defying antioxidants
Cut food cravings
And many more!!
Hair and skin products containing chia are popping up everyday!! This really is a superfood for the mind, body and soul!
Buy some seeds!
Where can you buy chia seeds? Whole Foods for sure!
I found mine at Pennsylvania Macaroni in Pittsburgh’s Strip District! www.pennmac.com
Another step toward our quest for youth!! Count me in!
The term “superfood” is used by nutritionists, doctors and scientists to describe foods with extremely high nutritional benefits and obvious disease fighting chemical properties. Dr. Oz is pretty convincing in his arguments promoting superfoods for anti-aging, anti-inflammatory, cancer fighting, cancer prevention and the overall health of our bodies’ systems!
Some of Dr. Oz’s favorites: Sweet potatoes Kale Black soy beans Quinoa Red wine
In our crazy busy worlds, let’s try to add some superfoods a few times each week. Ever heard of chia?? It can add 10+ years to your life! Look for plenty of chia recipes coming soon!!!! All I need to hear is anti-aging, cancer preventing and red wine and I’m in!!
So Here it is:
Superfood Quinoa Crockpot Stuffed Peppers
Be healthy , look younger and feel great!!
Ingredients:
5-6 whole peppers- hollowed out and de-seeded with the tops cut of (see photo)
2tbsp. Olive oil
2 cloves garlic pressed
1 small onion chopped
5 carrots peeled and chopped
3 celery stalks chopped
1/3 cup chopped spinach
1 35oz can San Marzano tomatoes
1-1/2 cups quinoa- cooked
2tsp. of Salt/pepper/sage
freshly grated Parmesan cheese
I keep the ‘hats”, the top of the peppers you cut off, for a cute presentation!
Directions:
Cook quinoa according to package -3 cups water cook until tender,quinoa will absorb water
1 cup quinoa 2 cups water -it absorbs the liquid!
Meanwhile,
Add olive oil to frying pan on medium heat and add garlic
Add carrots, celery, and onion and cook 5-10 minutes
Add can of tomatoes.
As soon as carrots start to soften, add tomatoes!
Let it cook another 10 minutes
Add chopped spinach last
In a large mixing bowl, add quinoa to veggies and stir until blended.
Carefully spoon mixture into peppers
Mix well together. Taste – add extra salt, pepper, sage or spice it up with some cayenne pepper!
Add 2 cups of water to crockpot.
Set peppers in crockpot
Peppers will hold each other up in the crockpot! Be sure to see how many fit and choose your peppers accordingly! Maybe you need tall peppers instead of fat!
Cook on low for 3-4 hours
**Careful not to overcook the peppers!! You cannot cook them all day in the crockpot or you will end up with Quinoa Stuffed Pepper Soup!!**
Serve with a simple salad.
Always top off with freshly grated parmesan!! Enjoy!
